ENJOY YOUR TRAINING!
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ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
Click here to get yours NOW.
Hey there Denise Here’s your custom program. All you have to do is a little each day with commitment, a wee bit ‘o courage, and talking with your coach to keep moving forward and making tremendous progress. We will give you the explicit instructions to follow to maximize your training while keeping you from injuring yourself. Just give us a couple minutes each day of solid effort and you’re going to skyrocket your training. Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!
Description: Follow this video for a full body flexibility warm-up that can be done nearly every day of the week. Only do moves that do not cause pain (stretching discomfort is normal, pain is not!)
Goal: Complete each move with 10 reps (if reps) or 10 second holds (if holds)
Description: Follow this video for your daily wrist warm-up!
Goal: Complete each move with 10 reps per move
Description: This move starts in an elbow plank with your core engaged to cause a “turtle shell back” posture. You will then hold your core active as you rotate towards a table type position. Then return to starting elbow plank and repeat on the other side.
Goal: 2 Rounds, 8 reps per side
Extra Notes: You might not hit 8 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: You will start laying on your back with knees bent. You will then use your lower core to roll your pelvis up off the ground to bring your knees towards your head/shoulders. You will then maintain that core engagement to lower your pelvis back to starting point. DO NOT USE MOMENTUM.
Goal: 2 rounds of 15 reps
Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Go into a hip width squat. You will then hold that height at your hips as you step out 1 foot at a time as shown in demo video
Goal: 2 rounds of 8 reps per leg
Extra Notes: You might not hit 8 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in a kneeling side plank with your top foot’s toes touching the wall. You will then crunch your top arm and top leg together not collapsing at your hips or shoulders as you keep your foot the same height as it started throughout the movement.
Goal: 2 rounds of 8 reps per side
Extra Notes: You might not hit 8 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in a piked elbow plank. From there you will engage your core as you move your body forward tucking into a low plank before you return to the piked position.
Goal: 2 rounds of 10 reps
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start standing with butt to the wall. You will then roll your body down working to touch your toes. You will return to standing by “unrolling” your body while you squeeze your glutes.
Goal: 1 round of 15 reps.
Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Use the canes with the blue blocks between on the bottom to give extra lift. You will then lift your body up on your hands on the canes and crunch your knees to your chest straddling 1 cane at a time.
Goal: 2 rounds of 8 reps per side
Extra Notes: You might not hit all 8 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This move starts in a piked plank. You will then do push-ups with yoga block in front and between your hands as a target.
Goal: 2 Rounds, 6 reps
Extra Notes: You might not hit 6 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in partial hanging where your feet are on the ground. You will then engage your core to bring 1 leg up at a time to march to increase weight through your hands and arms.
Goal: 2 Rounds, 15 reps per leg
Extra Notes: You might not hit 15 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This move starts in a plank position with feet on a raised surface. You will then do a small push-up as you bring 1 knee to the same elbow then return to the tall plank position.
Goal: 2 rounds of 10 reps each side
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in a lunge. You will then engage your core to bring your knee high into the crane position. From there you will bring leg behind you by squeezing your glutes as you lean forward into the warrior position. GO SLOW AND CONTROLLED!
Goal: 2 rounds of 10 reps per leg.
Extra Notes: You might not hit all 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in a plank with feet close enough to your hands to support core engagement to cause your back to round. You will then hold that core engagement as you make circles using your shoulder muscles to rotate you.
Goal: 2 Rounds, 15 reps each direction
Extra Notes: You might not hit 15 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This move starts sitting on the ground, legs straight, feet pointed. You can use a weight or paralette for your wrists on this move. Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom up and behind you to ensure your core is helping. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward.
Goal: 2 rounds of 10 reps
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in a turtle shell plank. Walk hands forward, pulling your body along.
Goal: 2 Rounds, 10 steps
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Keep your glutes engaged to hold the hips high as you row.
Goal: 2 rounds of 10 reps
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work this as you are able to build your whole body strength.
Goal: 2 reps per day
Description: Work this as you are able to build your core and triceps strength for eventual v-stands. DO THIS ON PARALLETTES
Goal: 1-2 reps per day